After 25 years of relative quiet on the stretching-flexibility front – thanks in large part to the popularity of Bob Anderson’s book of static stretching – squash coaches are now confronted with conflicting sport science research on both the type, and timing of doing stretching exercises. To make a long story short, the recommendation to perform relatively long (10 – 30 seconds) static stretches as part of a warm-up prior to squash training or matchplay has been replaced with a recommendation to do a series of dynamic stretches (stretches with movement), supplemented with short 2-3 second “mini” stretches of tight areas.
A definitive answer to the stretching question from sport science research is unlikely, due to the difficulty of implementing an applied (versus in the laboratory under contrived conditions) study in a real world squash situation. What we can recommend is one particular stretch from Core Performance – what they term the “World’s Greatest Stretch”. If you only were able to do one stretch for squash – this one would be perfect. It takes the place of about five to six of the good stretches described on this page.
I have been adapting many of the Core Performance dynamic stretches with my own college squash team’s program for several months now, and implementing them into my own workouts for about five months – they really work.
Here is tennis’ Anna Kournikova doing the World’s Greatest Squash Stretch (starts at 1:33 and ends at 3:08 on the video).